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Thu9/22/16

29
Sep

Thu9/22/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Heavy swings warm up (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

5x cobra pose into child’s pose

1 minute spinal twist each side

Pigeon pose 2 minutes each leg

Skill Work

100 swings 3 minutes (Time)

Complete 100 moderate to heavy Russian Kettlebell swings in 3 minutes or less.

Alternating Double Floor press (Weight)

5×5 Alternating Double Floor press

Metcon

Metcon (Weight)

800 meter Farmer’s carry with 40 single arm swings (20/20) every 200 meters.

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